Health Care

Howard McGarity

Every evening in the gym, the ladies (and a few guys) can be found working purposefully on bikes, treadmills and elliptical trainers. The whir of machinery fills the air and determination is fired by visions of losing weight and getting in really good shape.

Some casually browse the pages of old magazines, read the latest thriller or chat with friends as they dutifully put in their "forty five minutes" of "slow and steady". They are well-intentioned but clueless. I question the results of their efforts but decide it is unwise to offer unsolicited advice.

One lady, however, is focused and pays attention to what she is doing. She periodically refers to the treadmill's glowing red display and adjusts her pace accordingly. Good for her! She is monitoring her heart rate.

What she knows, that the others don't know, is that your Heart Rate is a dead accurate indicator of just how hard your body is working. This is the best way to make sure that you are exercising vigorously enough to improve your fitness level but not so hard as to overexert yourself.

This is also a great way to lose weight and get really fit in the shortest amount of time. What you have to do is exercise at the correct intensity within an optimal range. This is your Target Heart Rate (THR) which is expressed as a percentage of your Maximum Heart Rate (MHR).

You can calculate your personal Target Heart Rate, but this gets a bit tricky. You have to know your Resting Heart Rate (RHR) and plug it into a couple of formulas: (MHR – RHR X (50% - 80%) + RHR = THR) where (Age – 220 = MHR).

You also have to know how long to exercise, at which point in the optimal range (50% to 80%) and you have to monitor your heart rate while you are working out. There are charts that estimate your THR for you but their accuracy can vary, up or down, by as much as ten percent.

Confused? Don't be. Dump the math and take a low-tech approach. You already have a simple, built-in heart rate monitor that is perfectly calibrated to your body.

And, you already know how to use it because it's as simple as watching your breathing. Your respiration rate is how you monitor the intensity level of your exercise and it relates very closely to your actual Heart Rate. You can use this method with any piece of gym equipment and while walking or jogging outdoors.

WHAT YOU NEED TO REMEMBER is that, as your workout progresses, you may exercise at any one of three levels or zones. I will describe each zone and relate Heart Rate to how hard you will be breathing.

ZONE 1. (50% - 65% OF MHR) Breathing is normal at this level and you can easily carry on a conversation with a workout partner. This is your warm-up and cool-down zone which will do little to get you fit unless you are very overweight, very out of shape or have been ill.

ZONE 2. (65% – 80% OF MHR) Your breathing becomes somewhat to very noticeable. This is your training zone where you will do most of your work, develop cardiovascular fitness and burn calories. At the lower end of the range (65%), you will be able to speak to a partner easily but your speech is somewhat broken as you deliver phrases between breaths. At the top end (80%) you will be breathing very hard. Though conversation is possible, breathing may be your priority.

ZONE 3. (ABOVE 80% OF MHR) Entering zone three, you begin panting and gasping for breath. This level can be hazardous for many of us and is best reserved for competitive athletes.

TO GET FIT IN THE SHORTEST AMOUNT OF TIME, DO THIS:

1. Tell your doctor that you are going to begin exercising at a level where you will be breathing vigorously. Ask if, based on your physical condition, you should limit your effort and if so, to what level.

2. Warm up at a conversational pace and then increase your speed or intensity level to 70% - 75% of MHR (breathing strongly) so that after about five minutes you feel fatigue setting in. Back off and catch your breath at 65% of MHR or below.

3. Now really pick up the pace (fit walkers find a hill) and push to 75% to 80% of MHR (breathing vigorously). Hold it there, from one to three minutes, until your body is asking for a break and then slow down to 60% of MHR, or below, until you recover.

Repeat, gradually increasing the number, duration and intensity of intervals as you are able. If you challenge yourself to work hard your workout should, at most, take no longer than thirty minutes.

Cool down and have a refreshing drink of water. These interval workouts, using your breath to gauge intensity will work very effectively to burn calories and get you in shape.

And always remember "Be Strong…. Be Lean

About The Author

By: Nick Hurd

Everyone knows how important it is for senior citizens to stay in shape and get plenty of exercise. But how do you choose the best exercise equipment for seniors with the wide selection of fitness gadgets and gear available today?

Local department stores, sporting goods stores, and specialty fitness stores are all great places to find exercise equipment for seniors. Think about what type of exercise or fitness program you will most often be participating in to help decide which fitness equipment is best for you. The same equipment used for similar activities by other ages will most likely be suitable for seniors as well.

The most used piece of exercise equipment for seniors is a pair of quality walking shoes that fit comfortably. You need a shoe that properly supports your feet and also provides support for your back. Proper support reduces the risk of soreness and injury during workouts. If you plan to participate in aerobics or a walking program, you may need a set of light hand or wrist weights. Some hand weights weigh a pound or less. Very light hand or wrist weights can increase the benefits of most any exercise program.

Exercise equipment for seniors who are strength training can vary greatly. Traditional equipment with weights is often too strenuous for a senior’s joints and can sometimes result in muscle inflammation or other injuries. Look for an exercise machine that uses air or a hydraulic system to move the weights because these are easier on the joints. Hydraulic weight machines and air exercise equipment is becoming more common in gyms and fitness centers, so you may consider a membership to one of these facilities rather than purchasing your own machine for home. Seniors who suffer from joint conditions, like arthritis, can use

these types of machines and enjoy the great benefits of strength training.

There are a number of other types of exercise equipment for seniors. Those who participate in yoga or other programs that involve stretching and floor exercises will need a floor mat. If you have back trouble or problems sitting or lying on hard surfaces, you should look for a thicker floor mat that will minimize discomfort. Balance balls are another inexpensive piece of exercise equipment for seniors. Balance balls are available in many sizes and styles, and are designed to be used by a person of a certain height.

If you plan to take part in a more specialized type of fitness program, you may need more specific gear and equipment. For example, water aerobics participants can use swimming noodles or foam weights to increase muscle strength. Those who join an aerobics program may need an aerobic step. A step that is relatively low to the ground typically provides the

most benefit to senior workouts. Machines like elliptical trainers, treadmills, and step machines can also provide a number of benefits to seniors. Look for machines that offer low speed settings and gentle movement to protect joints.

Before deciding to buy any piece of exercise equipment, it is best to test out the product in the store using a demonstration model. If that is not possible, research a few similar products and read reviews on each one to see what others think of the machine. Take care to examine any new exercise equipment closely to be sure it will meet your needs and not

pose any sort of danger. Ask a sales clerk in a sporting goods store for suggestions and discuss the equipment with your doctor as well.

Nick Hurd writes about aging and baby boomer generation and how to not only cope with the changes, but live a very healthy and active life. More informatioin is available at www.youreover50.com... Fitness for seniors copyright 2007 Nicholas Hurd all rights reserved

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